Englishexpand_more

Back, biceps, and shoulders (PF)

by rparent

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Summary

  • event_availableMarch 31st, 2016
  • schedule50 minutes
  • equalizer43 sets,  398 reps
  • fitness_center6041.85 lbs

1. 4-way pullups

  • Set 1: 8 x 18.14 lbs
  • Set 2: 8 x 18.14 lbs
  • Set 3: 8 x 18.14 lbs
  • Set 4: 8 x 18.14 lbs
  • Set 5: 8 x 18.14 lbs
  • Set 6: 8 x 18.14 lbs
  • Set 7: 8 x 18.14 lbs
  • Set 8: 8 x 18.14 lbs

Total: 1161.2 lbs

2. Reverse cable fly

  • Set 1: 8 x 27.22 lbs
  • Set 2: 8 x 27.22 lbs
  • Set 3: 8 x 27.22 lbs
  • Set 4: 8 x 27.22 lbs
  • Set 5: 8 x 27.22 lbs
  • Set 6: 8 x 27.22 lbs
  • Set 7: 8 x 27.22 lbs
  • Set 8: 8 x 27.22 lbs

Total: 1741.79 lbs

3. Alphabet

  • Set 1: 26 x 4.54 lbs
  • Set 2: 26 x 2.27 lbs
  • Set 3: 26 x 2.27 lbs

Total: 235.87 lbs

4. Dumbbell shoulder press

  • Set 1: 8 x 22.68 lbs
  • Set 2: 8 x 22.68 lbs
  • Set 3: 8 x 22.68 lbs
  • Set 4: 8 x 22.68 lbs
  • Set 5: 8 x 22.68 lbs
  • Set 6: 8 x 22.68 lbs
  • Set 7: 8 x 22.68 lbs
  • Set 8: 8 x 22.68 lbs

Total: 1451.5 lbs

5. Dumbell hammer curl w/hold

  • Set 1: 8 x 11.34 lbs
  • Set 2: 8 x 11.34 lbs
  • Set 3: 8 x 11.34 lbs
  • Set 4: 8 x 11.34 lbs
  • Set 5: 8 x 11.34 lbs
  • Set 6: 8 x 11.34 lbs
  • Set 7: 8 x 11.34 lbs
  • Set 8: 8 x 11.34 lbs

Total: 725.75 lbs

6. Pinwheel curl

  • Set 1: 8 x 11.34 lbs
  • Set 2: 8 x 11.34 lbs
  • Set 3: 8 x 11.34 lbs
  • Set 4: 8 x 11.34 lbs
  • Set 5: 8 x 11.34 lbs
  • Set 6: 8 x 11.34 lbs
  • Set 7: 8 x 11.34 lbs
  • Set 8: 8 x 11.34 lbs

Total: 725.75 lbs